Healthy Recipe: Noodle Salad with Crab & Veggies


Buckwheat Noodle Salad with Crab & Seaweed

Recipe by Ivy Manning | Photo by Erin Kunkel

This cool noodle salad makes a filling supper in minutes. Look for 100 percent buckwheat noodles for the most fiber and nutrients. Toss them with carrot and edamame, or add a fistful of whatever veg is in season: blanched asparagus in spring, marinated cucumbers in summer, sautéed wild mushrooms in fall, or shredded red cabbage in winter. Swap out the crab for shrimp, if you like.


2 tablespoons dried wakame or mixed sea vegetables
8 oz (250 g) buckwheat soba noodles
½ cup (3 oz/90 g) frozen shelled frozen edamame
2 tablespoons brown rice vinegar
1 tablespoon honey
2 tablespoons reduced-sodium soy sauce
2 teaspoons toasted sesame oil
6 oz (185 g) cooked, shelled crabmeat, picked over
1 carrot, shredded
2 green onions, thinly sliced


In a bowl, combine the wakame with 1 cup (8 fl oz/250 ml) of cold water. Let soak for 15 minutes. Drain, squeeze out excess water, and set aside.

Bring a pot of water to a boil. Add the soba noodles and cook according to package instructions. 3 minutes before the noodles are done, add the edamame to the pot. Drain and rinse with cool water. Set the noodles and edamame aside.

In a large bowl, whisk together the rice vinegar, honey, soy sauce, and sesame oil. Add the noodles and edamame, crab, carrot, and green onions and toss to coat.

Place the noodle salad in bowls or plates and serve.

Makes 4 servings
Serving size 1¼ cups

Nutrition Facts (per serving)

Calories 314
Protein 19 g
Carbs 47 g
Fiber 4 g
Sugar 6 g
Total fat 6 g
Saturated fat 1 g
Sodium 475 mg

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